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Scotiabank Vancouver Half

SVHM 17

Kangogo & Tessier take tactical wins at 2017 Scotia Half

By | Elite Athletes, Scotiabank Vancouver Half | No Comments

VANCOUVER, BC. June 25th. Lethbridge’s Kip Kangogo (65:35) and Toronto’s Lyndsay Tessier (77:00) raced to emphatic victories in the 19th edition of the Scotiabank Vancouver Half marathon, presented by Asics, ahead of 4,229 participants this morning. Another 2,506 took part in the accompanying 5K. The total, sold-out crowd of 6,735 were drawn to the magnificent scenery of the Pacific Northwest and the finish in world-famous Stanley Park, from 9 Canadian provinces, 26 American states and 27 countries around the world. Combined, the runners also raised and impressive $970,000 for 76 mostly-local charities in the Scotiabank Charity Challenge.

SVHM 17The summerlike conditions showed one of the world’s most-scenic half marathons at its best, but led to tactical races up front. It was 19c for the 7:30am start of the “Scotia Half” start at the University of British Columbia at 7:30am. A group of 4 immediately broke away from the field, led by Canada’s 2012 Olympic marathoner Dylan Wykes, with Kangogo, Lakefield, Ontario’s Thomas Toth and Tristan Woodfine from Guelph’s Speed River TFC tucked in behind. Two initial three-minute kilometres got rid of Woodfine who drifted back on tired legs, and the pace slowed to consistent 3:10s as Wykes kept things moving along. Toth, who had already put in over 200 kilometres this week as he prepares to represent Canada in the IAAF World Championships marathon in London in August, was gone by 8k (24:51).  It then turned into a thoroughly absorbing cat and mouse contest between two wily veterans. Kangogo had already won the event an impressive 5 times, Wykes once in 2014 (with Kangogo 2nd). The pair continued down through Spanish Banks, Jericho Beach, Point Grey and into Kitsilano with Wykes doing all the leading, and Kangogo in his footsteps behind. 10k was passed in 30:47 and 15k in 46:33 before Kangogo moved out to test Wykes’ race fitness around Kits Point at 17k. At 18k, going onto the challenging uphill over Burrard Bridge, the Albertan made his signature, decisive move that has given him so many victories on the course and it was over quickly. “My training has been coming along really nicely,” Kangogo said. “I was happy with my preparation and I planned to make my move at 18k on the bridge. I had won the Canadian Half marathon Championships 3 weeks ago in Calgary and I was ready. I love this race and am glad to come back anytime.” Despite dropping off to finish 18 seconds back (65:53) Wykes was also pleased with his performance. After battling injuries for 4 years and starting a family, he ran a steady, controlled effort. “It’s great to be back racing,” he said. “Right now I’ve still only got one gear, but watch out for me in the Fall!” Toth crossed the line a distant third in 68:02, with Woodfine another minute back (69:03).

SVHM 17 TessierThe women’s race produced a surprise winner in Lyndsay Tessier from Toronto’s Black Lungs club, ahead of strong pre-race favourite Dayna Pidhoresky (78:10) of Vancouver. Pidhoresky was coming off a breakthrough performance at the Scotiabank Ottawa Marathon just 4 weeks ago – a PB of 2:36:08 that also earned her a place on the Canadian team to the World Championships. “It was tough out there,” she said. “It was hot. The plan was to do a tempo workout and I thought that might be good enough to win today, but it wasn’t. Lyndsay really deserved to win. I’ve only had a couple of workouts since Ottawa, and I was worried if I pushed too hard it might set me back, and I’d miss some important training for London.” Pidhoresky got off to her typical quick start and was well clear at 3k which she passed in 10:02. But Tessier remained steady, gradually hauling her in. Tessier caught up around 8k, and the pair battled back and forth until 13k when Tessier made the move, to eventually win by over a minute. “Early on I just tried to keep the green shorts in sight,” said Tessier. “I’m not good on downhills, and Dayna got away from me on the downhill from 8k to 9k, but I caught up to her again by 10k. I do much better on the uphills and I moved away on the rise from Jericho at 13k. Burrard Street bridge was really a throat punch at the end but once I got over it I just held on.” Washington State’s Courtney Olsen was 3rd in 80:47.

Following the race, Race Director Clif Cunningham presented Kangogo with 6 rings to represent his 6 victories on the course, after several years of the former college All-American repeatedly joking about “where’s my rings?!” A live band, a teeming “Charity Village” and all around good vibes with snow-capped mountains and the Pacific Ocean as a backdrop, rounded out a spectacular Vancouver running experience.

After a summer hiatus the Canada Running Series resumes in Vancouver, with the Under Armour Eastside 10k on September 16th. http://canadarunningseries.com/vancouver-eastside-10k/

Full results from today at http://canadarunningseries.com/scotiabank-vancouver-half-marathon/the-weekend/#results-and-photos

SVHM 17SVHM 17SVHM 17SVHM 17

Newcomer Thomas Toth To Face Strong Field at Scotiabank Vancouver Half Marathon

By | Scotiabank Vancouver Half | No Comments

By Paul Gains

Hailstones and a strong wind plagued runners in the Hamburg Marathon this past April 23rd, yet a little known Canadian, making his debut at the distance no less, prevailed to finish under the 2017 IAAF World Championship qualifying standard by two seconds.

With his 2:18:58 Thomas Toth earned a place on the Canadian team bound for London this coming August.

The 25 year old from Lakefield, Ontario seemed destined to be just another Canadian runner lost in the US collegiate system after running for Cameron University in Oklahoma for four years. But he emerged last year to run an eye catching 64:26 at the Houston Half Marathon before going on to win the 2016 Canadian Half Marathon championship in Calgary.

Being named last week to the Canadian team ensures he will be someone to follow in coming years.

“Of course I feel very honoured,” he declared. “Coming into this year (the World Championships) was a goal of mine, especially in the fall. I didn’t expect to have the race that I did in Hamburg where a couple of things weren’t quite in my favour:  the weather and nutrition mainly.

“To get 2:18:58 and only be under the standard by two seconds was extremely stressful. But to be named is just such a great honour. But the last five weeks I was very stressed-out waiting to see if anyone else would squeak under the standard because, if they made the standard, they would essentially knock me out. I am excited and I am honoured.”

Besides the impediment of poor weather conditions, Toth had to deal with a mix-up of bottles at some of the feeding stations. Early in the race he tried to go with some of the elites but wound up running alone for much of the race. No wonder he believes he can run much faster.

Toth has confirmed he will be running the Scotiabank Vancouver Half Marathon this Sunday, June 25th. The race is the fourth in the 2017 Canada Running Series.

“It will be more or less a fitness test,” says Toth. “I have been in a hard training block and to get out there in Vancouver with some other great athletes to push me to sort of test the waters. It’s where I can get the wheels going and see where I am at because, at that point, I will have only a month left of training left for London. So it will be more of a test than anything.

“I have definitely improved a lot. There have been workouts where I think ‘I know I have run 64 and I can now get close to 63’ that is more or less where my mindset is. I do believe 64:26 is a very strong time but I would like to get under 64 in the right conditions.”

Two years ago, after graduating from Cameron University, he and his wife moved to Plaistow, New Hampshire where he trains alone. Without a shoe sponsor – he says he contacted most of the major companies but without success – he earns money through a personal training/coaching business.

His training programs are still written by Coach Zach Johnson of Cameron University. The pair communicate daily by email and by texting.

“I am still coached by Zach Johnson who recruited me out of high school and who has done just an incredible job keeping me healthy and progressing,” Toth reveals. “I don’t need much guidance in terms of having someone giving me splits or being down my throat. I have always been very motivated. I just put in the work and ask him for guidance.”

The event record of 63:10 for the Scotiabank Vancouver Half Marathon was set in 2007 by Patrick Nthwia of Kenya, and although there have been minor tweaks on the course it remains basically from the University of British Columbia to Stanley Park.

Toth will come up against defending champion Kip Kangogo a five-time winner (2009, 2010, 2011, 2013 and 2016), who recently won the Canadian Half Marathon Championships in Calgary as well as 2014 champion Dylan Wykes. The latter has backed off somewhat on the training that saw him run the marathon in 2:10:47 and represent Canada at the 2012 Olympics. Nevertheless, he still finished 3rd in Calgary just thirty-two seconds behind Kangogo.

One surprise could very well be former 1,500m runner Geoff Martinson who recently ran a whopping 10000m personal best on the track –  28:48.33 in Portland. He was a surprising second at the Canadian Half Marathon Championships.

The women’s race features Dayna Pidhoresky who will join Toth in London for the World Championships following her stellar performance in Ottawa last month. Last year’s runner up Lyndsay Tessier is also entered.

For a complete Start List see: http://canadarunningseries.com/2017/06/scotiabank-vancouver-half-marathon-5k-elite-field/

For more information about the race:
http://canadarunningseries.com/scotiabank-vancouver-half-marathon/

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Race Day Tips for #ScotiaHalf

By | Scotiabank Vancouver Half | No Comments

Every year we’re joined by hundreds of new runners at both the Scotiabank Vancouver Half-Marathon and the 5k. For many people, it’s their first time participating in an event of this size. We’ve taken some tips from the seasoned runners out there and come up with the ABC’s of how to set yourself up for a great race – both before and after the event.

While this guide is primarily aimed at new runners, it’s always good to refresh your memory even if you’ve been racing for decades! Also be sure to check out our Race Etiquette Page.
Confirm your registration here.


Before the Race

A – Know where you need to be and when

This may seem obvious, but it’s so often overlooked. You can save yourself tonnes of stress on Race Day (and the days leading up to it) by knowing where to go and when. This includes knowing where to pick up your race package and bib number in the days leading up to the race, as well as how to get to the start line.

  • Expo – ALL participants must pick up their race package and bib number at Package Pickup before Race Day. Package Pickup is located at the Vancouver Convention Centre West (new for 2017; 1055 Canada Place, enter off Burrard St.) and is open on Friday, June 23 from 11am to 6:30pm, and Saturday, June 24 from 10am to 5pm. More details here.
  • 5k Start Line – the 5k begins on Stanley Park Drive, just west of the Fish House restaurant. Red corral begins at 9:15am, Blue corral at 9:20am, Green at 9:25am, and Purple at 9:30am (more on corrals further down the page). Make sure you leave plenty of time to get here, as there is NO PARKING near the start line – you will need to either take transit and walk, or park at the Rose Garden lot on the other side of Stanley Park and take our shuttle to the start (leave an extra 45 minutes for this). Details on this, plus maps, are here.
  • Half-Marathon Start Line – the Half begins on East Mall at UBC, near Thunderbird Arena. Race start is 7:30AM SHARP – leave extra time to get here due to road closures. Translink has increased service on the 99 B-Line and 25 bus routes for the morning, but if you are driving we recommend carpooling and parking at Thunderbird Parkade. Full details and maps are here.
    ***Important*** Make sure you leave plenty of time to find and use the washrooms before the run starts, although there are some washrooms available on course. Start Lines will CLOSE 10 minutes after the scheduled start times, meaning you will not be permitted to start after this point! Also note that there are construction closures on SW Marine Drive this year, so please use West 16th Ave, West 10th Ave, or Chancellor Blvd to get to UBC.***

B – Don’t do anything new! We mean it!

A common mistake is to try something new just before or on Race Day. This could be anything from wearing a new pair of shoes during the run to changing up your diet the day before. If you typically eat a simple pasta the night before your training runs, don’t try out that new Mexican Food Cart on Saturday night. If you don’t usually have coffee before your training runs, don’t go for a double espresso on Sunday morning. Stick with what works for you – from your meals to your running clothes to your morning routine.

C – Start in the right corral

When you pick up your bib number, you’ll notice a coloured corral box on it (Red, Yellow, Green, Blue, or Purple). This colour matches up with the corral you’ve been assigned to and there’ll be coloured corral flags at the start line to show you were to line up.
But what’s a corral? In order to give everyone their best experience on Race Day, we assign all participants into a corral based on their predicted finish time. This way, speedsters can start at the front of the pack while walkers start further back. Please be respectful of other runners and line up according to your expected finish time. Please also be mindful of other runners who may need to pass you on course – if you are running with children encourage them to stay close or hold their hand. Corral details for Half-Marathon and 5k.

BONUS – use our Gear Check to store a bag of warm, dry (and less-sweaty) clothes for after the race. Your $2 donation will go to our Featured Charities.


During the Race

A – Make sure your bib number is on your front and visible

We use a bib-tag timing system, which means your timing chip is embedded in your bib number. In order for it to work properly and have your time recorded:

  • Do not remove the “bibTag” or foam spacer from your bib.
  • Do not fold your bib or excessively bend or twist the “bibTag”.
  • Wear your bib on your chest/abdomen. Do not wear on your back, side, leg or arm.
  • Do not cover your bib with clothing – always make sure it is completely visible.
  • Make sure you cross over the timing mat at both the Start Line and the Finish Line.
    ***Start Lines for both the Half and 5k will CLOSE 10min AFTER THE SCHEDULED START TIME

B – Start slow and stay even

It’s easy to get caught up in the excitement of Race Day and start out too fast. Do the opposite – start a little slower than your normal pace and gradually pick up your pace over the first kilometre. After that, try to keep an even pace throughout the race and save your extra energy for the final push to the Finish Line!

C – Stay hydrated out there (and wear sunscreen!)

It can be pretty hot in June, so make sure to keep hydrated while on course. It’s a good idea to bring your own water, but we’ll also have plenty of aid stations on course, serving up both water and Gatorade. If you are using one of the aid stations:

  • When approaching a hydration station, move to the side of the road, grab your fluid/nutritional needs and keep moving. There will be multiple hydration tables so if the first table is busy KEEP MOVING.
  • Throw your used cup to the side of the road as close to the hydration station as possible, ideally in one of the marked bins. Drop your cup down by your waist so you don’t hit/splash another participant.
  • If you plan to stop at the aid station, move past the tables and pull off to the side of the road.
  • Say thank you to the volunteers!

After the Race

A – Keep moving

Collect your medal as you cross the Finish Line, then keep moving through the chute until you get to the Post-Race Recovery Area. Keep moving for at least 10 more minutes afterwards to gradually bring your heart rate down and help your legs flush out that lactic acid (this will prevent you from being stiff tomorrow).

B – Refuel and rehydrate

Right after the finish line we’ll have water and Gatorade for you to rehydrate with. Grab a cup and keep walking – there will be more in the Post-Race Recovery Area. A variety of snacks will be available in the Recovery Area, including bananas, bagels, Powerbar, cookies, raisins, juice, and yogurt. The carbs will help replenish your energy stores while a bit of protein will help rebuild your muscles. Make sure you eat something within 30 minutes of crossing the line.

C – Get warm and enjoy the Finish Area

After you’ve fueled up, stop by Gear Check to collect your spare clothes. Even on a sunny day, your core temperature will drop fast once you stop moving, especially when you’re still wearing sweaty clothes. Once you’ve done that, check out the live band, our Charity Village, and Awards Ceremony (10:30am).

If you’re looking for a place to meet your friend and family after the run, our five Charity Village tents will be labeled A, B, C, D, and E – pick a letter and meet in front of it. Full map of the Finish Area is here.

Congratulations! Now it’s time to start planning your next race – join us at the Under Armour Eastside 10k on September 17!

Meet your 2017 #ScotiaHalf Contenders

By | Elite Athletes, Scotiabank Vancouver Half | No Comments
Kip Kangogo

Age: 37
Personal Best: 1:03:22

Kip Kangogo is a previous Scotiabank Vancouver Half Marathon winner, having won the event 5 times!  After immigrating from Kenya 14 years ago, he resides in Lethbridge, Alberta with his family.  Kip ran a 2:17:12 at the 2014  Scotiabank Toronto Waterfront Marathon, to earn the opportunity to represent Canada at the 2015 Pan Am Games Marathon.  He is an accomplished runner in any event from the 5000m to the marathon, and has an exceptional knowledge of the #ScotiaHalf course , Kangogo will be a force to be reckoned with on June 25 as he hunts for his 6th win.

thomas toth
Thomas Toth

Age: 26
Personal best: 1:04:26

Thomas Toth had a breakthrough performance at the 2016 Aramco Houston Half-Marathon where he ran a blistering 1:04:26.   Following this, Toth went on to win the 2016 Canadian Half Marathon Championships in Calgary.  Since then, he’s set a solid mark in the marathon, debuting at 2:18:58 in the Hamburg Marathon. Beating the qualifying standard by 2 seconds, Toth has been selected to represent Canada in the marathon at the 2017 World Track and Field Championships in London, England this summer.

geoff martinson
Geoff Martinson

Age: 31
Personal best: 1:05:18

Geoff Martinson has specialized in shorter distances, with a semi final appearance in the 1500m at the 2011 World Track and Field Championships.  With many podium finishes at local road races, he was the former BC Champ in the 5k, and the winner of the 2015 Eastside 10k. With just a few early results at the half marathon distance, he’s one to watch for in the field.

dylan wykes
Dylan Wykes

Age: 34
Personal best: 1:02:14

Dylan Wykes is one of the most successful marathon runners in Canada. A member of the 2012 Canadian Olympic Team, he finished 20th in his Olympic debut at the London 2012 Games. He qualified for the Games by running 2:10:47 at the 2012 Rotterdam Marathon; a time that is the third fastest ever by a Canadian, behind only Jerome Drayton’s clocking of 2:10:09 in 1975 and Reid Coolsaet’s 2:10:28 clocking at the 2015 Berlin Marathon.  Wykes won the Scotiabank Vancouver Half Marathon in 2014 in 1:03:52, and will be contending for the top spot again this June.

dayna pidhoresky
Dayna Pidhoresky:

Age: 30
Personal best: 1:11:46

Dayna Pidhoresky has had a season like no other this year.  She has won every race she’s entered, and although she came in 7th behind an international field at the Scotiabank Ottawa Marathon, she was the first Canadian and hit the mark that would qualify her for the 2017 World Track and Field Championships in London, England later this summer.  Having battled through a sacral stress fracture after running the Scotiabank Toronto Waterfront Marathon in October, Pidhoresky has shown that all her hard work has paid off.  A previous winner of the Eastside 10k, Pidhoresky lives and trains in Vancouver with her husband/coach.  She has never run the Scotia Half, but living in the area will have helped in her preparation to shoot for the winning spot on June 25th.

sabrina wilkie
Sabrina Wilkie:

Age: 32
Personal best: 1:16:20

Sabrina Wilkie grew up in Langley, BC and now calls Vancouver home with her husband and their three-year old son. Self-coached since 2014, Wilkie has podiumed in many local road races and represented Canada at the 2014 NACAC Cross Country Championships.  Debuting in the Victoria Marathon last October, Wilkie won the women’s title in 2:45:54.  Outside of running and family, Wilkie is at the University of British Columbia completing her Masters of Physical Therapy.

lyndsay tessier
Lyndsay Tessier:

Age: 39
Personal best: 1:16:12

Lyndsay Tessier is a competitive runner from Toronto, Ontario who placed second at the 2016 Scotiabank Vancouver Half Marathon.  Tessier has competed in many road running races all across Canada and recently won the Mississauga Half Marathon on May 7 in 1:16:12.  Being familiar with the Scotia Half course, Lyndsay will be ready to better her last years placing, and will be in contention for a spot at the top of the podium.

The full Elite List for this year’s event can be found here.

Want to join these contenders on June 25? Head on over to the Scotiabank Vancouver Half-Marathon to see if there’s still space left!

Perfecting the taper

By | Scotiabank Vancouver Half, Training Tips | No Comments

 

Tapering can be the hardest part of a training block, but also the most important.  It’s a time where runners start to go a little stir crazy.  After months of training and maintaining a routine of running most days of the week, it’s always strange to cut mileage back.  Feelings of unpreparedness, sluggishness, and worry grip even the most confident runners.

Easing off of running volume, but not necessarily intensity, allows the body to fully recover from the training build.  With rested muscles that are fully loaded with energy, race pace will feel more manageable than ever.  Here are some tips to nail your taper without going too crazy from the lack of running!

Taper duration:

Taper phases can last anywhere from seven to 14 days depending on the race distance and the runner’s experience.  Make sure to stick to your taper plan even if you become restless.  It’s common for beginners to take two weeks to taper, while more experienced distance runners tend to opt for a one-week taper.

Training:

In the final weeks of a build, it’s unlikely you’ll gain a lot of extra fitness.  Instead of continuing to push your body right up to race day, ease off and allow it to bask in the efforts you’ve put forth in the months leading up to the race.  Cutting back your mileage is crucial to a successful taper, but it doesn’t mean that the intensity needs to decrease.  Many runners will reduce their total mileage by at least 50%, but still include a couple quality workouts to keep the legs feeling peppy and their mind at ease.  Reducing both running quantity and quality results in an overactive mind that convinces us that all our training has vanished and we’re unprepared.  So, keep the mileage low but maintain a small amount of intensity to keep the body sharp.

Distraction:

Less training, means more spare time.  Instead of going stir crazy, use this time to catch up on neglected tasks, or turn your training focus to recovery.  Go for a massage; stretch and roll out any kinks; go for short walks to get some fresh air; or take the time to visit with the friends and family that have supported you along the way.  Create race day plans, organize your race kit, collect your bib, set goals and visualize your race day success. This extra time should be filled with activities that celebrate YOU and get you into the best physical and mental state possible.

Nutrition:

Eating right and fuelling your resting muscles before a race is key.  Lower mileage doesn’t mean you have to slash your calories significantly.  With that, you don’t need to consume quite as much as you would during high training weeks. The taper is a time to replenish your stores and start storing glycogen for race day.  Fill your body with some extra complex carbohydrates in the couple of weeks before the race.  A gradual increase in carbohydrate is far more effective than wolfing down plates of pasta the night before the race which can result in feeling heavy or bloated come race morning.  As long as you’re sensible in your food intake and still eating healthy fats, protein and complex carbs, weight gain is unlikely.  Instead your body will thank you for the fuel and will be burned off come race day!

Sleep:

Pent up energy is common during a taper. This can sometimes make it difficult to get a good nights sleep.  Try to maintain a consistent schedule and hit the hay around the same time each night.  Catch up on your favourite TV shows, or grab a good book to rest your body and indulge in some frivolous entertainment.  Keep in mind that two nights before the race is the most important night for a restful sleep.  Most races occur on a Sunday, so Friday night is the important one.  It’s normal to have a short sleep the night before a race.  Many high level athletes you talk to will admit to barely sleeping the night before big events.  There’s too much excitement and anticipation the night before to truly rest.

Trust the taper!

It’s easy to feel “phantom pains” or have doubts sneak into your mind in the days before the race.  Try to ignore these thoughts and feelings, and stick to your plan.  Keep to your usual schedule, don’t try anything new leading up to the race, and believe that you’ve prepared yourself as best as you can.  Then, go out and have a killer race day!  That’s the fun part.

Scotiabank Vancouver Half-Marathon & 5k – Elite Field

By | Elite Athletes, Scotiabank Vancouver Half | No Comments

 

Scotia HalfIntroducing our Scotiabank Vancouver Half-Marathon & 5k Elite Field.

Scotiabank Vancouver Half-Marathon Male Elite Athletes  
  Bib # Last Name First Name City Prov.
1 Kangogo Kip Lethbridge AB
2 Toth Thomas Plaistow NH
3 Wykes Dylan Vancouver BC
4 Martinson Geoffrey Vancouver BC
5 Woodfine Tristan Guelph ON
6 Kimosop Willy Lethbridge AB
7 Kasia Dancan Toronto ON
11 Bascal Shoayb Victoria BC
12 Gomez Inaki Vancouver BC
13 Browne Nicholas Vancouver BC
14 Blazey Paul Norwich UK
15 Mulverhill Chris Vancouver BC
16 Dunfee Evan Richmond BC
17 Nicholson Drew Surrey BC
21 Ziak Jeremiah Vancouver BC
22 McMillan Craig North Vancouver BC
23 Hatachi Tatsuya Coquitlam BC
24 Fieldwalker Matt Vancouver BC
25 Newby James Squamish BC
26 Portman Bryan Nanaimo BC
Scotiabank Vancouver Half-Marathon Female Elite Athletes  
  Bib # Last Name First Name City Prov.
F2 Pidhoresky Dayna Vancouver BC
F4 Tessier Lyndsay Toronto ON
F5 Wilkie Sabrina Vancouver BC
F6 Olsen Courtney Bellingham WA
F7 Coll Neasa Vancouver BC
F11 Moroz Jen Vancouver BC
F13 Lewis-Schneider Meg Vancouver BC
F14 Smart Kristin Cobble Hill BC
F15 Pepin Cheryl North Vancouver BC
F16 Dale Shannon North Vancouver BC
F17 Longridge Corri Vancouver BC
F18 Moore Katherine Vancouver BC
F22 Kassel Melanie Chilliwack BC
F23 Montgomery Darcie North Vancouver BC
Scotiabank Vancouver 5km Elite Athletes    
  Bib # Last Name First Name City Prov.
5002 Wilkie Mark Vancouver BC
5003 Watkins Catherine Vancouver BC
5004 Gustafson Kate Vancouver BC

Course Tips from the Front

By | Scotiabank Vancouver Half | No Comments

Some of the top athletes share their insider info on the Scotiabank Vancouver Half-Marathon course.

Catherine Watkins:

Scotia Half is a fun scenic net downhill run but don’t let that deceive you into thinking it’s an easy course. You can definitely have a fast time on the course but it is important that you remain patient for the first 15k and don’t get carried away. The long downhill from UBC can take it’s toll on your legs if you go out too fast and that can make the final climb up Burrard Bridge a long slog if your legs aren’t feeling good. This is a course where you want to be able to pick things up after the Burrard climb and feel strong on the downhill towards the finish.

Melanie Kassel:

I always warn first timers not to get sucked into hammering down that lovely hill early on in the race in order to bank a few seconds – whatever time gains are made at that point are invariably lost (plus some!) when your quads go on strike in the latter stages of the race. Enjoy a nice downhill coast but don’t shoot yourself in the foot!

Katherine Moore:

I have run a negative split on this course and my PB. With the downhills in the first half, on this course it is easy to get caught up with running too fast in the beginning. If you hold back a bit in the beginning you hopefully feel good at 10k to feel strong for the second half which has some uphill, the Burrard Bridge, and at this time of year it can start getting hot.

Dayna Pidhoresky:

So this will be my first time running Scotia Half, hence, I am looking forward to reading the tips of others!  In the past I know it has been quite hot so I think taking full advantage of the water stations from the get-go would be advantageous in the latter stages of the race.

Rika/Tatsuya Hatachi:

I try to break down 21.097km to several ‘sections’.  When I actually run the race, I try to clear them one by one, so that I won’t feel the entire course is too long.

  • From start until the ‘turnaround’ on Marine Drive (approx. 3km point): nice & easy on slight and almost unnoticeable downhill.  You can grab your good rhythm here, but do not overrate your easy feeling at this point.  Do not rocket-start or speed up. Keep the pace steady and save your energy as much as possible.
  • After ‘turnaround’ ~before long downhill to Jericho: You may start feeling ‘tired’ suddenly and already! But it’s natural to feel heavy after the slight downhill  and it’s a little bit going up.  If you are challenging and aiming for PB, expect that you may feel heavy on your legs here but you will recover later for sure. So don’t worry.
  • Downhill to Jericho: One of the feature points of this course.  Some runners like trying to keep your pace ‘down’ on downhill to reduce the impact, while other runners like ‘running like flying down’ the hill.  Believe it depends on how you’ve been training on downhill.  If you are not well-trained/prepared for this downhill, you may end up paying back later on if you go aggressive on the downhill (even for ½ marathon distance), so be careful. But if you are confident in training downhill, this is where you can save some time here for PB, so go for it!
  • After the downhill ~ Burrard Bridge: ‘Flat’ road after the downhill will definitely feel like ‘uphill’.  Small updowns and turning lots of corners just before Burrard Bridge may drag you down, but, try to think that it is ‘natural’ to feel ‘heavy’ or ‘slow’ right after the long downhill, and the half-point has passed .  Anticipate, be prepared and plan for the fatigue you will get in the second half of any race.  Re-fuel yourself constantly to maintain steady performance.
    Try to recover and get your body used to the running on ‘flat’ road.
  • Burrard Bridge: Much harder and longer than crossing it by driving, of course.
    However, be positive by thinking that the mild downhill is waiting for you toward the end of the bridge, plus, it would only be about 2km left after crossing this bridge.
    Prepare for the ‘last spurt’ after reaching the top of this bridge.
  • Pacific Blvd to the Stanley Park Finish line:  Nice and slight downhill where you can go for the last spurt! Lots of cheering crowd on both sides of Pacific Blvd will help you all the way to the Finish Line! Enjoy your moment!
Kip Kangogo:

The best course with wonderful volunteers and great cheering crowds and don’t underestimate Burrard Bridge as things can get interesting there.

Dylan Wykes:

10-15k is the toughest part of this course in my mind.  Everyone expects to come off the big hill from UBC to Spanish banks and just be able to keep rolling.  It hasn’t worked that way for me.  Expect to need a kilometre to get your groove again after the downhill.  Don’t underestimate the hill around Jericho Park.  It stings big time.  If you can stay mentally strong through this part of the course, you’ll set yourself up for a good last 6k.

Chris Mulverhill:

If you have time, I recommend running or walking parts of the course that you aren’t familiar with or that you are curious about. It’s better to know how steep a hill is or how far it seems between points before you’re many kilometers deep on the pain train.

Whether it’s your first half or your 50th, have fun. There are very few opportunities where you get to take to the streets of a beautiful part of a beautiful city with thousands of people without being considered a riot. Make the most of it.

Craig McMillan:

I have run this quite a few times before. My main point about this course would be that most people forget how much uphill / rollers there are. 3-7km are all slightly uphill and the rolling terrain after Spanish banks to Burrard Bridge can take it out of you if you went too hard in the first half. Overall, a fast and great race.

A full course description can be found here or check out the course preview video. See you on June 25 at #ScotiaHalf!

Course Preview – Scotiabank Vancouver Half-Marathon 2017

By | Scotiabank Vancouver Half | No Comments

Our friend and Asics athlete Justin Kent did a quick preview run of the 2017 Scotiabank Vancouver Half-Marathon course a few weeks back. Check out some videos of the preview run along with photos from last year’s race!

You can find more course info on the Half-Marathon as well as the 5k here. Looking forward to having you join us this June!

 

The Ins and Outs of Mid-Run Fueling

By | Scotiabank Vancouver Half | No Comments

As the distances increase in both training and racing, it’s important to understand the ins and outs of fueling on the run.  The advancements in sports nutrition have helped create the number of products available to help fuel our working muscles mid-run.  Every runner handles fuel differently, from the amount they can consume, to the type of product, to the flavour that sits best in their gut.  It’s all about trial and error, mixed with the science of what one’s “optimal” fueling strategy is.

There is a myriad of choices for running fuel.  With every flavour imaginable, runners can choose from a variety of energy gels, chews, drinks, and everyday foods to help them on the run.  By ingesting some form of carbohydrate, the primary fuel source for working muscles, it helps to replenish depleted glycogen/calories while on the move.  There is a limited amount of stored carbohydrates in our muscles, even after carb-loading effectively.  Companies that specialize in fueling such as PowerBar, have invested an inordinate amount of time and research into developing products that can equip an athlete with the resources that they need in training and races.  Creating products such as endurance fuel like PowerGels and Gel Blast chews, to pre-workout energy bars, and post-workout protein bars, there’s a product that can help to refuel your working muscles at any point of your training.

Due to the lag in absorption time, it’s not as simple as taking a gel and having it instantly fuel and replenish fatiguing muscles.  It takes a bit of time to be digested, absorbed into the blood stream, then delivered to your muscles, so the timing of fuel intake is crucial.  Our brains are fueled by glucose in the blood, so when we ingest a gel, we give our brain an “instant” boost to clear any haziness that occurs when our stores are low.

The frequency at which we can take gels is very individual and depends primarily on our stomach’s reaction to the ingested sugars.  When racing, the body is working hard to sustain your exertion, so it diverts blood away from the digestive system as your working muscles need it more.  By taking gels early in the race before you really need them, you will allow the stomach to digest and transport the glucose to your muscles before it rebels completely.  Most products suggest taking a gel every 45-60 mins during exercise.  Avoid taking more than one gel at a time as it can spike your blood glucose and leave you feeling sick from too much sugar.

Throughout your training, try to practice a fueling strategy as often as possible.  The stomach/digestive tract, just like any other muscle in your body, can be trained.  The more often you use gels and force your stomach to handle the digestion and distribution of sugar while on the run, the less likely it’ll be that you have GI distress come race day.

Other important notes:

  • Always have water with your gels/chews/etc.  It will help dilute the sugar enough to make it easier for the gut to digest and absorb into your system.
  • Prone to stomach problems? Instead of taking a full gel every 45-60 mins, try taking a 1/4 of a gel every 20 mins instead.
  • Using natural food works too.  Use homemade staples like dried fruit, baby food pouches, gummy candies, or honey.
  • Can’t eat and run?  Opt for a sports drink: something like Gatorade is great, just be sure to have the proper ratio of glucose/fructose and some electrolytes to keep everything balanced.

Win a PowerBar prize pack!

If you’re running the Scotiabank Vancouver Half-Marathon on June 25, there will be stations with water and Gatorade located every 2-3km along the course, as well as a PowerGel station at approximately 13km.

Want to win some PowerBar product this week? Tag one of your friends in our Facebook or Instagram posts and you’ll be entered to win a race entry for each of you into the Scotiabank Vancouver Half-Marathon and a PowerBar prize package! The draw will take place on May 19th.

#ScotiaHalf 2017 Charity Profiles – Family Places

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Throughout the Lower Mainland, there are many Family Places that offer support, resources, and programs for families with young children who are under 6 years old.  Family Places provide help to young families to ensure their children are raised in a healthy and happy environment.  Not only do these places assist parents and caretakers with the necessary resources and activities to promote the child’s development, they  have drop-in and learning programs for the children too.

Four of the local Family Places are participating in the Scotiabank Charity Challenge in 2017.  If you want to learn more about their programs, or wish to donate, click on their link below for more information.

West Side Family Place SocietyWest Side Family Place

West Side Family Place makes a difference in the lives of families.

We know that raising children can be lonely, frustrating and sometimes bewildering. West Side Family Place provides a safe space for mothers, fathers, and caregivers with young children from all backgrounds to gather and play, free from judgement or the long-term commitment of registered programs.

Please join us in support of this amazing organization and help us continue to provide a welcoming space and practical programs that support the healthy development of children in the community.

For information about how to get involved, please contact Diane at 604-738-2819.

 

South Vancouver Family Place SocietySouth Vancouver Family Place

Our mandate is to support families (with children newborn to 5 years), in building healthy relationships and community networks by providing our services in welcoming, nurturing and respectful environments. In addition, we operate a licensed preschool serving 70 local families.

 

Please help South Vancouver Family Place to continue offering diverse and relevant programming for vulnerable families in South/East Vancouver. Join our team as a fundraiser, get your friends to also join our team as fundraisers, or to sponsor you. Every single penny sponsored to you is donated directly to South Vancouver Family Place.

 

Mount Pleasant Family Centre SocietyMount Pleasant Family Place

We are gathering a team of passionate supporters to run/walk 5K on Sunday, June 25 to help us raise awareness to the support we give to families with young children. For forty years the Mount Pleasant Family Centre Society has been providing a safe space where families with young children can make new friends, learn new skills, and receive support.

When you join our team, you get access to fundraising tools, training, team/race day photos, team spirit and the heartfelt gratitude of families that you’re literally stepping up for. All you need is a passion for healthy families.

For more information, please visit www.mpfamilycentre.ca.

Eastside Family Place SocietyEastside Family Place

You can help young children and families! Eastside Family Place is again participating in the Scotiabank Charity Challenge and we invite you to join our team or to make a donation today.

Parents often describe Eastside Family Place as a “home away from home,” a “lifesaver,” and a “microcosm of what we want the world to be.” We ARE the proverbial village raising the child!

Please help by joining & walking with us to raise funds. If that’s not possible, you can still support young children and families in East Vancouver by DONATING NOW through this page. Thank you!